WOD: Wednesday 251001

It’s been fun y’all. See you next time!

• Coaching Brief & Class Overview

Today’s session blends heavy squat strength with a stamina-focused EMOM. We will start things off priming the Back Squat for next week's test with 6 sets of 2 reps @ 80%. This loading pattern is enough to keep the CNS stoked while not overloading athletes. Athletes will then shift into “Load and Launch,” a 12-minute grind that alternates lunges, carries, rowing, and wall balls. The goal is to maintain smooth mechanics and steady pacing, staying under :45 of work on each station. The lunges demand core tension and balance, the carry challenges posture and grip, while the row and wall balls tax legs and lungs. Encourage athletes to keep bracing through their midline and to approach each set of wall balls with intent to stay unbroken, knowing the lunges will hit right after. This is a leg-smasher with a strong aerobic component—keep technique tight and transitions sharp.

Back Squat

Every 2:00 x 6 Sets

2 Back Squats @ 80% of 1RM

metcon: “Load and Launch”

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 200ft (60m) Farmers Carry

minute 3: 15/12 Calorie Row

minute 4: 20 Wall Balls

Barbell: 135/95lb, 61/43kg

Farmers Carry: KB's 2x (53/35lb, 24/16kg), or DB's 2 x (50/35lb, 22.5/15kg)

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Accessories:

3-4 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:45 Sandbag Bear Hug Hold